Warm-up (600) 400 free 200 kick Set (300) 6 x 50 kick choice on 1:05 Set (1800) 2 rounds 1 x 300 free on 2:45 2 x 150 stroke on 3:00 3 x 100 free on 1:30 …descend 1-3 Moderate-set (600) 12 x 50 …odd free/even stroke on 1:00 Cool-down (200) 200 EZ